Secrets of
Spartan
300
Workout
The Fastest Way to Get
a Sculpted Body
A Program to Unleash
the
Warrior Within
Contents
Summary................................................................................................... 3
Introduction – Getting to Know the Spartan Warrior
Workout................................................................................................... 4
Training Overview...................................................................................... 5
Spartan Nutrition – Expert Fat Loss Guide ..............................6
Setting Goals............................................................................................... 6
Determining Your Body Type for Effective Fat Loss.............................. 6
Calories and Macronutrients .....................................................................7
Calories.........................................................................................................7
Protein......................................................................................................... 8
Healthy Protein Food Choices ................................................................. 8
Healthy Fat Food Choices .......................................................................10
How Many Carbohydrates for Efficient Fat Loss?..................................11
Pre-Training Meal.......................................................................................11
Post Workout Meal.................................................................................... 12
Putting Up the Plan Together.................................................................. 12
Spartan Workout Description.....................................................13
Workout Notes........................................................................................... 13
Expert Spartan Programs......................................................................... 15
Benefits of Plenty of Exercise................................................................. 20
Final Word – Meet the Warrior Within! ...................................21
2
Summary
Dying to see those Hollywood muscles
on your own body? Get yourself a full
body transformation now with this 300
Spartan workout – used and flaunted by
the cast of the movie!
So now that you have seen the movie,
gear up to get into that body! This
intense 300 Spartan workout routine
is all that you need to get a sculpted
body in no time. Dedicate a few minutes
of your day time to your body and
transform yourself now! This book will
guide you about Spartan 300 workout
in detail along with all the necessary
information you need to know to deliver
results.
This book will guide you through:
Details about Spartan 300 Workout in
detail
Training overview and different workout
programs to get the body of your dreams
Details nutritional guide for ultimate fat
loss
Details on exercises for each Spartan 300
program
Details on additional benefits of following an intense fitness regimen for your sex life
Read through the book and consider it your latest fitness gauntlet for a perfect Spartan
body. All exercises listed are done without scheduled breaks between the exercises.
3
Introduction – Getting
to Know the Spartan
Warrior Workout
The methods of training such as
power-lifting or bodybuilding
create, in a number of people,
non-functional, bulky muscles
rather than coordinated, lithe,
lean and healthy bodies that
we all idealize. Believe it or not,
large and bulky muscles are not
a survival trait. Muscle building
requires much more than that.
The Spartan Warrior Workout,
introduced by Mark Twight,
utilizes a number of weight
lifting equipment and a wide
variety of bodyweight exercises.
The workout program basically
focuses on exercise that
requires full-body awareness, coordination and control. This is why the expert trainers of
Spartan workout were hired to train the cast to display ripped bodies while retaining their
athletic build. The whole-body functional movements along with high-intensity interval
training allow you to develop a ripped body without getting bulky and big.
Using kettlebells, barbells, calisthenics (push-ups and pull-ups) and various strongman
exercises such as sled pushing, sled pulling and heavy tire flipping, Twight made the actors
break their sweat for at least two hours every day for 4 months regularly before they started
filming. Later on, they continued to train during the filming to maintain their athletic, ripped
bodies. Since the workout required real hard work and were far too intense, they did it only
once in a day.
It’s not possible to take your eyes off their bodies when you watch the film, especially if
you have dreamed to have the same body all this time. It’s time to put your worries and
concerns to the side and learn more about this result-oriented, effective workout routine
for killer abs and muscles.
A few months of intense training and you can actually achieve results as great as all the
actors in the Spartans 300 movie. Best part, you don’t even need expert, not to mention
very costly, instructors to see those killer muscles on your. Read through this book and
learn how you can make a difference to your body in no time.
4
Training Overview
Fitness experts often design training programs breaking them down into different
categories. For instance, whether a movement requires a vertical push (like pushing
from the floor) such as performing a squat or a vertical pull such as a pull-up routine or a
horizontal pull such as a rowing machine routine or a horizontal push such as bench press/
push-up.
Some fitness experts can further divide some movements into lower and upper body.
Check out in detail below:
Pull up – Upper body vertical pull
The press – Upper body vertical push
Kettlebell clean or deadlift – Lower body vertical pull
Squat – Lower body vertical push
Rowing maching – Upper body horizontal pull
Bench press or push-up – Upper body horizontal push
Hamstring curl – Lower body horizontal pull
Most of the times, experts try to create a combination of movements, picking them from
each of these categories to form an effective workout program. On the other hand, some
trainers focus on a few elements they find more important or according to the goals of their
clients.
Few of the exercises, such as Olympic lifts or the kettlebell movements, contain many of
these important elements and thus are incorporated in almost every type of bodybuilding/
weight training program. Another great example is the dead clean routine. This particular
movement is categorized as a vertical pull from the floor, but it also incorporates a squat
component that requires an explosive upward extension of knees, hips and even ankles
sometimes.
Twight focused on incorporating the right movements in the workout program that stresses
different planes of the body in the right, most natural manner, putting the whole body to
work at the same time. The idea is to generate more force to achieve better results and
shorter time – something all bodybuilders want. Don’t forget, just like the actors in the body
your aim is to get lean instead of working for a specific task.
The variation in Twight’s workout program allowed the body to remain flexible with
workout routines instead of adapting to a specific routine. This enables the body to be
rough and tough and take everything that’s thrown at it. In the fitness industry, this level of
physical flexibility is known as General Physical Preparedness or GPP. The simplest way to
understand this is by considering its meaning is ‘being in the perfect shape’.
If you believe you have what it takes to become a Spartan, take the challenge now. There is
no shame if you aren’t able to perform perfect push-up or pull-up, it’s the right time to get
back on the fitness track and learn from scratch for achieving amazing results.
Brace yourself for the Spartan 300 workout and follow a program that makes you powerful,
faster and much stronger while helping you get rid of all the unwanted fat in your body. Get
started now!
5
Spartan Nutrition –
Expert Fat Loss Guide
Spartan nutrition is necessary before you begin with the workout program. You need to get
shredded and lose body fat in order to maintain muscle mass. Fat loss is important and this
chapter will be your expert guide to losing fat for that perfect body you always dreamed
for.
Fat loss could be challenging, however, it’s not impossible. Those who are already lean
know what they need to do in order to lose body fat without quick fixes and gimmicks.
Instead of shrouding this biological procedure in a mystery, face it and win over. As
mentioned earlier, it may not be the easiest thing to do as some of the gimmicks might
have told you, but if you understand the processes and know what needs to be done to
achieve fat loss, you will make the right decisions and get where you want to be.
Here we will discuss everything you need to learn to achieve dependable, real fat loss
to build your body like a Spartan. Again, there are no quick fixes here. In fact, it’s about
changing your lifestyle and making small alterations to gain big.
Setting Goals
Before you even begin with a Spartan nutrition plan for fat loss, you first need to set
measurable and realistic goals for yourself. Make sure you are specific about what you really
want. For instance, know how much fat you need to shed or how you would like to see
yourself at a certain point in time. Therefore, your goal could be to lose 25lbs or to be able
to see your muscles or abs be the end of 8th week. Regardless of what goal you set, make
sure you set a reasonable time to achieve it.
Setting time frame to achieve your goals will keep you motive and keep you going until
you achieve it. As you approach the set time, you will put more effort and work harder to
achieve your goals. Thus, make sure you have the time frame in place in order to create the
sense of urgency to make effective progress.
Determining Your Body Type for Effective Fat Loss
It is crucial to understand your body type for effective fat loss as well as for building muscle
mass. When trying to lose fat, determining body type is important to both training and
dieting. Different types of bodies require varying levels of training volumes, macronutrients
and calories. Therefore, make sure you know your body type before you decide how much
to train and how much to eat to look like a Spartan.
Ectomorph, or ectos are simply categorized as thin. It’s due to the skeletal structure which
is naturally very narrow. This makes ectos appear very thin with ling thin limbs, narrow
shoulders and small rib cage. For an ectomorph, it is challenging to build both fat and
muscle on the body. Therefore, ectos struggle in adding body weight and the process is
usually very slow.
While it is very challenging for extomorphs to get stronger and bigger because of their body
type, they naturally have a very fast metabolism that gives them an edge over the other
body types in helping them get lean.
Mesomorph, or mesos are the blessed ones. They are genetically born with, shall we say,
6
the winning lottery ticket. Their natural body type is pretty athletic. Mesomophs are born
with the idea body type that comprises of wide shoulders and a thin waist. Another great
characteristic of this amazing body type is that it is pretty easy for them to lose fat and add
muscle to their body.
Although there are genetic advantages enjoyed by this body type, they aren’t immune from
fat. For them, it is essential to follow a proper diet and training routine in order to improve
and maintain their physiques.
Endomorph, or endos are just the opposite of ectomorphs. They have a wide skeletal
structure. This means that their waist, shoulders and rib cage are usually wide. People with
this body type need to be very careful because gaining both fat and muscle is very easy for
them. It could become very challenging for endomorphs to achieve and maintain a lean
physique.
While it is challenging for endomorphs to achieve a lean body structure, it isn’t impossible.
Also, since their body allows them to maintain muscle tissues, it gives them a big advantage
in losing fat.
Now judge your body against this information. Are you an ectomorph, mesomorph or
endomorph? If you have an answer, you can proceed to learn more about nutrition you
need for your body.
Calories and Macronutrients
The three main macronutrients are fat, carbohydrates and protein. Learn more about
them here in the Spartan nutrition section. The consumption of these nutrients is vital for
effective fat loss. Each of the nutrients mentioned below play an important role within the
body. Therefore, it is very important that you provide these nutrients to your body in the
right amount.
Also, your body type also plays a significant role in how your body responds to the
consumption of these nutrients. Depending on your body type, you will have to follow
different recommendations for each calorie and nutrient intake.
Calories
Most people are aware of calories but don’t really know what exactly it is. Calories are
basically units of measure of foods to signify how much energy it holds. Your body requires
calories as it spends it as energy on a daily basis. If the consumption of calories is more than
how much your body utilizes as energy, the excess is stored by your body as fat. On the
contrary, if you consume fewer calories than what you utilize, your body will make use of
the stored body fat to meet its energy requirements.
Carbohydrates, fats, and protein all have calories. One gram of protein includes 4 calories,
one gram of carbs has 4 calories too while a single gram of fat contains as much as 9
calories. The following are the calorie recommendations for you according to different body
types. Identify your body type from the list and follow the recommendations accordingly.
Ectomorph: Body weight (multiply by) 16 - 18 = daily calorie intake
Mesomorph: Body weight (multiply by) 14 - 17 = daily calorie intake
Endomorph: Body weight (multiply by) 12 – 15 = daily calorie intake
This isn’t all. Not all calories are created equal. Calories consumed from fat, carbs and
7
protein are not all processed in the same way once you consume them. Keep reading
and learn why. This information will greatly help you get rid of fat on your body and build
muscles like a Spartan.
Protein
Protein is something you cannot
overlook for the well-being of your
body. It is critically important for
your body. There are different types
of proteins and each has different
functions for your body. Some of these
molecules are utilized as contractile
proteins, which enables the muscles
to lift weight and contract. Remaining
proteins are basically enzymes that
result in chemical reactions within the
body and these can be used to produce
energy.
When you are following a fat loss plan,
it is imperative that you concentrate on
maintaining muscle tissue. Protein is broken down by your body into amino acids and then
it is sent to the bloodstream. The amino acids are carried by the bloodstream where the
cells adopt them within the body.
The body actually likes to store protein for muscle tissue instead of using it up to generate
energy. However, if the body requires energy, protein is broken down and utilized. This
process synthesizes glucose and therefore is known as glucogenesis. This process is the
result of protein breakdown and is not preferred, especially when someone is struggling
to maintain muscle mass (something you must avoid during your Spartan 300 workout for
building muscles).
All in all, protein is ideally utilized as a building block or substrate of sorts, rather than being
utilized for generating energy in the body.
Protein Requirement for Building Muscle Mass and Fat Loss
Ectomorph: Body weight (multiply by) 1.0 – 1.2 grams
Mesomorph: Body weight (multiply by) 1.1 – 1.3 grams
Endomorph: Body weight (multiply by) 1.1 – 1.4 grams
Healthy Protein Food Choices
When building and maintaining muscle mass, adequate levels of protein consumption is a
must. The healthy choices for protein intake are lean animal proteins. Check out the list of
healthy protein choices below:
8
Turkey breast
Chicken breast
Milk (low or no fat)
Fish (preferably salmom)
Cheese (low or no fat)
Greek yogurt
Cottage cheese
Lean beef
Lean pork
Casein protein
Whey protein
Egg whites
Whole eggs
Fat
You must be wondering how the consumption of fat can be important when you are
focusing on fat loss. Well, dietary fats are crucial molecules that you cannot skip, even
during the fat loss plan, because they play a significant role in various bodily processes.
Believe it or not, fat is the most energy-dense nutrient. While both carbs and protein
contain 4 calories in a gram, fat has 9 calories in a gram. The reason fat is considered a bad
nutrient is because it can easily be stored as a dispose tissue or fat in the body.
However, the role it plays in our bodily functions cannot be ignored. One of the most
important functions is that it’s responsible for the production of testosterone in the body.
There’s one thing you need to remember that while following a fat loss diet, the level of
testosterone will be lower as calories will be restricted. The body naturally senses that the
supply of energy in low in the body and therefore less energy should be spend on muscle
building and growth.
On the other hand, fatty acids are also essential because it is required to produce
cholesterol. This is essential because cholesterol can be converted to testosterone. If your
consumption of this essential nutrient is too low, your body will not have enough fatty acids
to produce adequate level of testosterone. This will further affect the level of testosterone
in your body.
When following a fat loss diet, fats do not play as many functions as carbs and protein after
the consumption has reached a certain level. Since this nutrient is more calorie-dense as
compared to carbs and protein, they are one of the easiest choices to cut if you really want
to see significant fat loss results.
What you really need to focus on is to cut fat consumption to lean out, together with
maintaining the daily required intake in order to maintain the healthy testosterone level.
9
What’s the Optimal Level of Fat Intake for Successful Fat Loss?
Ectomorph
For bodyweight 100-150 lbs: 45 to 50 grams/day
For bodyweight 150-200 lbs: 50 to 55 grams/day
For bodyweight more than 200: 55 to 60 grams/day
Mesomorph
For bodyweight 100-150 lbs: 40 to 45 grams/day
For bodyweight 150-200 lbs: 45 to 50 grams/day
For bodyweight more than 200lbs: 50 to 55 grams/dat
Endomorph
For bodyweight 100-150: 50 to 55 grams/day
For bodyweight 150-200: 55 to 60 grams/day
For bodyweight more than 200 lbs: 60 to 65 grams/day
Healthy Fat Food Choices
Essential fatty acids are required by your body to function properly. Here are some
excellent, healthy food choices to choose from:
Flax seed oil
Fish oil
Nuts
Olive oil
Almond butter
Peanut butter (avoid hydrogenated oils)
Primrose oil
Borage oil
Egg yolks
Salmon
Carbohydrates
The body breaks down carbohydrates into sugars to produce glucose. While there are
diets that completely restrict carbohydrates, they are essential nutrient that shouldn’t be
ignored. Glucose is a major source of energy that fuels various organs, muscle tissues and
the brain. Glucose is further converted to glycogen to be stored within the muscle tissues,
10
where they are kept until they can be utilized, for instance during training.
Since your main goal is to build and maintain Spartan muscles, it is very important to keep
up with the optimal intake of carbohydrates as this nutrient is essential for training. If
sufficient level of carbs are absent in your body, it will convert amino acids to glucose to
produce energy. If there were enough carbohydrates in your body, the amino acids would
have been stored as protein.
Now the main question:
How Many Carbohydrates for Efficient Fat Loss?
We have already done the calculations for fat and protein required by your specific body
type. In order to figure out how many carbohydrates should you consume to maintain
the optimal level, simply calculate the number of calories that are left over after you have
consumed your fat and protein. Take the left over calories and divide it by four. This number
will be the total carbs you should consume in a day.
Healthy Carbohydrate Food Choices
Talk about practical food choices and carbohydrates have much more to offer than both
fats and protein. However, there are two different types of carbohydrates to choose from:
simple carbs (sugars) and complex carbs. Ironically, complex carbohydrates will make fat
loss easier for you.
The following are some great food choices for carbohydrates:
Sweet potatoes
Brown rice
Oatmeal
Red potatoes
Whole wheat pasta
Whole grain cereals
Vegetables
Fruits
Beans
Dextrose (a sugar known for providing great post-training benefits)
Whole wheat bread
Maltodextrin (a complex carbohydrate option that spikes insulin such as sugar, great
post-training benefits)
Pre-Training Meal
Just like breakfast, pre-training meal is a very important meal of the day. You need this
meal to energize your body and get the fuel to break a sweat when you workout. Make sure
you consume both carbs and protein in your pre-training meal as these nutrients will make
11
their way into the bloodstream and produce the required energy for your training session.
Majority of people don’t realize that working out is an extremely catabolic act. Therefore,
filling yourself with an appropriate pre-training meal will boost your catabolic hormones
while you are working out. It is important to remember that a pre-training meal should be
consumed at least 1.5 to 3 hours before your workout session.
Post Workout Meal
Once you are done working out, you need a protein shake to control the level of cortisol
and flip the growth of muscle into overdrive. The rapidly digested protein shake is
extremely fast and is not responsible to keep protein synthesis sustained for a long time.
Therefore, you need a post workout meal to do that. Consume your meal after 1-2 hours of
your training.
Indulge into a proper meal with carbs and protein while minimizing the consumption of
fat. Following this routine will help you grow muscle and enjoy the popular Spartan body of
your dreams.
Putting Up the Plan
Together
Fat loss and building muscle is
different for everyone. The idea
is to stick to your goal and focus
on your eating habits and make
up your mind to achieve your
desirable physical transformation.
If you believe you have what it
takes to be a Spartan, get ready for
some efforts.
Description and Notes for Spartan
300 Workout
Spartan Workout Summary
Main target: Fat Loss
Workout type: Full Body
Training level: Original, Beginner
and Intermediate
Equipment required: Kettle Bells,
Barbell, Other
Training per week: 3 Days
12
Spartan Workout
Description
In this book, we will share three different levels of Spartan 300 workout, including the
‘original’ workout created by fitness expert Mart Twight for the cast of the movie. Since the
training system is extremely intense, it is not designed to be performed on a daily basis.
The best way to approach this Spartan 300 workout for your full body training system is to
perform it thrice per week in the following order:
Days
Workout Routine
Monday
Spartan 300 workout
Tuesday
Off or Cardio (for extra fat loss)
Wednesday
Spartan 300 workout
Thursday
Off or Cardio
Fridat
Spartan 300 workout
Saturday
Off or Cardio
Sunday
Off
Workout Notes
Before starting your Spartan workout, you need to keep a few things in mind. We have
made a list of these things here for your convenience:
Rest Period
Spartan workout does not allow rest between movements and exercises. If it’s too
challenging for you to complete the reps for a specific exercise, you may take a brief break
of some seconds until you are able to push yourself again to continue. Don’t forget: ‘No
pain, no gain!’
Level of Training
Spartan 300 is an intense workout routine and should not be attempted by newbies or
beginners. It is important that you have proper deadlift training and form before you
attempt this training. If you haven’t been working out lately, make sure you do your overall
conditioning before attempting this workout. Indulging into a workout as intense as the
Spartan 300 without proper exercise forms and solid conditioning puts you at risk for injury.
Box Jumps
Spartan 300 workout includes a box jumps exercise. In case you can’t find a box, use a
stable bench to perform the exercise.
13
Floor Wipers
To perform this exercise, lie on the floor or on a bench press. Un-rack 135 lbs as if you will
bench press. In this exercise, you hold the weight, stretching your arm away from your
body. Do not perform reps. While keeping the weight above your body, start performing leg
raises. Lift your legs up and move towards the left. Repeat and move towards the right side
in the next turn. You will learn more about this in the next chapter.
Diet
As mentioned earlier, combine your Spartan 300 workout with a sensible diet plan based
on current body fat and your target goal. This fitness system required some of the cast
members to lose up to 40 lbs of fat before they could use this routine to transform their
body from flabby to absolutely ripped. Refer back to the ‘Spartan 300 Nutrition’ chapter
covered above for great fat loss tips.
The next chapter reveals the great Spartan 300 workout. Check out and get started.
14
Expert Spartan Programs
Are you ready to take the Spartan fitness challenge? Check out the expert Spartan
programs below and get into that ripped body of your dreams. The exercises should be
done without scheduled rest between the reps.
‘Original’ Spartan 300 Workout
Workout Description
Reps
Pull-Ups
25 reps
Barbell Deadlift with 135 pounds
50 reps
Push-Ups
50 reps
24” Box Jumps
50 reps
Floor Wipers
50 reps
Single-Arm Clean-and-Press with 36 pounds Kettlebell
50 reps
Pull-Ups
25 reps
‘Beginner’ Spartan 300 Workout
Workout Description
Reps
Body-Weight Rows
15 reps
Body-Weight Squats
25 reps
Push-Ups
15 reps
15
Jumping Jacks
50 Reps
Mountain Climbers
20 reps
Close-Grip Pushups
10 reps
Body-Weight Rows
15 reps
‘Intermediate’ Spartan 300 Workout
Workout Description
Reps
Pull-Ups
25 reps
Dumbbell Deadlift
50 reps
Push-Ups
50 reps
Body-Weight Squat Jumps
50 reps
V-Ups
50 reps
Dumbbell Push Press
50 reps
Pull-Ups
25 reps
Even if you have been exercising, the next chapter will cover details on how these exercises
can be performed in the right way. Read through and rectify your wrong postures for great
results.
An Insight on Exclusive Spartan 300 Exercise for Workout Routine
16
As you all know, this is a challenging workout and requires both time and effort to achieve
results. Make sure you are ready and in the right shape to do it. We have shared in this
book, the easily adaptive version of Spartan 300 workout to help you get in the ideal shape.
The ‘Beginner’ workout will drop your reps down to 150 in total along with limited number
of exercise to help you get started. For guys with moderate fitness level, you might want to
start from the beginners’ level before you can switch to the intermediate or original level.
All the exercises performed in the ‘beginner’, ‘intermediate’ and ‘original’ Spartan 300 are
covered here in detail for you. Check them out!
Pull Ups
The ‘Intermediate’ and ‘Original’ Spartan 300 workout requires Pull Up routines. To perform
this exercise, hold the pull-up bar with your overhand grip and widen your arms slightly
more than your shoulders. Now grab the bar with strength and pull your body up and
chest to the bar. At this point, pause for a few seconds (allowing your body to adjust at this
height) and then go back to your previous position.
Deadlifts (135 pounds)
Load your barbell with 135 lbs of weight and roll it against your shins. Get into the perfect
bend position with your hips stretched outward and knees curved. Again, using your
overhand grip hold the bar. The distance between your hands should be equal to your
shoulders.
Keep your head straight; do not round your lower back, thrust your hips and tighten your
torso, and stand up straight, picking up the barbell from the ground. Don’t forget to breathin and squeeze your glutes while performing this movement. Stand and pause for a few
seconds and lower the barbell back to the ground. Keep the barbell close to your body
when you are holding it.
Pushups
While pushups is one of the most common exercises for both fat loss and muscle building,
the wrong posture can lead to severe muscle and backbone injuries. Make sure you are
doing it right.
Get on the floor on all fours. Make sure the distance between your hands is slightly wider
than your shoulders. Hold your lower body on the tip of your feet. Keep your spine and
neck in-line. Lower your body until your chest and nose is just half-an-inch away from the
ground.
Pause for a few seconds in this posture and then push yourself back to the previous
position. Do not hold for too long. You have to repeat this exercise for at least 50 times. So
make sure you are doing it fast and in a rhythm.
Box Jumps
Get yourself a secure, sturdy box, which can easily bear your weight if you jump on it 50
times in a row. You can even get a bench if you like. However, make sure the box is at least
24 inches high. Stand in front of the box, jump high enough to land on the box directly. Of
course, this will require great effort and physical strength to perform this exercise 50 times
in a row. Dip your knees. Step down in a regular way; reset your feet straight and repeat.
17
Floor Wipers
Lay down on your back straight on the floor, holding a loaded bar with 135 lb plates over
your chest. Now lift your feet up together and bring it towards the left plate first and then
go back to your previous position. Now lift again towards the right side this time. This will
be counted as one repetition. Complete all 50 in a row.
Single-Arm Clean and Press
Place the kettlebell (36 lb) between your feet and stand placing your feet shoulder-width
apart. Grab the kettlebell with a single hand grip by bending your knees to pick it up. Drive
your legs and hips through the floor and pull the kettlebell right in front of your chest. Twist
your wrist and raise your arm and push the kettlebell above your head. Hold for a second
and lower it back to the ground in a very controlled manner.
The kettlebell must touch the ground before you repeat the movement. This is counted as a
single repetition. You need to complete all 50, performing 25 reps for one arm.
Dumbbell Deadlifts
Place dumbbells on the ground and
stand straight facing them. Keeping
your head straight, bend your knees and
hips and pick up the dumbbells with
your overhand grip. While performing
this exercise, make sure your lower
back doesn’t go round at all. Stand up
straight with the dumbbells in your
hand and your arms stretched towards
the floor. Hold on for a few seconds,
bend your body again and lower the
dumbbells back to its previous position.
Continue and complete all 50 reps.
Body-Weight Squat Jump
Place your arms above your shoulder, with your fingers at the back of your head. Make sure
you stretch your elbows so they are in line with your hands and body. Keeping your arms in
the same position, get into the squat posture, dipping your knees as you prepare to leap.
From that posture, jump as high as possible, explosively. As you land back on the ground,
immediately get back to the squat position and jump again. Repeat until all 50 reps are
done in a row.
V-Ups
Lay down on your back straight. Raise your arms above your shoulders straight and stretch
your legs straight too. To begin with the movement, simultaneously, lift your legs and torso
as if you are going to touch your toes. This will bring your body in the perfect ‘V’ shape. Hold
for a few seconds at that posture and smoothly go back to your previous position.
50 reps for this one!
18
Dumbbel Push Press
Hold a pair of dumbbells in both of your hands and raise them just outside your shoulders.
Keep your palms facing each other and arms bent. Make sure your feet are shoulderwidth apart as you stand. Bend your knees and get into the perfect Dumbbbell Push Press
posture.
Straighten your knees explosively and push yourself up and you stretch your arms above
your shoulders holding the pair of dumbbells. Lower the dumbbells back to your shoulders
and bend your knees to the starting position. Repeat to complete 50 reps in a row.
Body-Weight Rows
Secure a bar at waist height. Lay down under the bar holding it with your overhand. The
distance between your hands should be a little wider than your shoulder. Hang your entire
body, with legs stretched straight on the ground, holding the bar. See if your body is
forming a straight line from your head to all the way to your ankles.
Now pull your upper body towards the bar stressing your shoulder blades. Lift yourself until
your chest is almost touching the bar. Pause for a few seconds before lowering your body
back to the previous position. Since this is the beginner workout to prepare yourself for
original Spartan 300 workout, continue body-weight rows movements until 15 repetitions.
Body-Weight Squat
This exercise routine requires a proper squat posture. Stand straight with the distance
between your feet equal to your shoulder width. Raise your arms straight in front of your
chest. Lower your body, bending your knees and pushing your hips back, as much as you
can. Pause for a while and then push your hips to get back to your previous position.
Repeat 25 times to complete the body-weight squats for beginner level.
Jumping Jacks
Stand straight with your feet joined and hands stuck to the sides of your body. Jump and
spread your legs to wide simultaneously raising your arms above your head. Do not pause.
Immediately jump and close your feet back to your previous position and your arms on the
side again. Perform the movement, reverse immediately and repeat to complete all 50 reps.
Mountain Climbers
We assume you know by now about the right pushup position. Get into the pushup position
with your arms straight. Without letting the posture of your lower-back to change, lift
one foot off the ground and pull your knee towards your chest. Now place the foot back
to its previous position as you move your other leg to perform the same movement. As
you perform this movement in the right motion you will feel as if you are really climbing a
mountain. Repeat to complete 20 reps.
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Close Grip Pushups
The movement is just like regular pushups with a little twist. When you are on all fours on
the floor, make sure your hands are directly under your shoulder and your legs tied up and
feet closed. Start with the pushup movement and continue with 10 reps in a row.
Sounds tough or fun? Regardless of how you take it, don’t forget, this exercise routine will
transform your body. Follow the workout scheduled shared above and get moving.
Spartan 300 Workout for Boosted Libido – Please Your Woman Like Never Before!
Spartan 300 workout requires great upper and lower body strength to be able to follow the
workout routine efficiently. As you continue to exercise on a regular basis, work on your
eating habits, build muscle mass and enhance your stamina, you are in a better position to
improve your sex life too.
Libido is associated with your lifestyle habits. If you incorporate regular exercise and
healthy eating habits in your lifestyle, you are surely going to improve much more than just
your fitness levels.
The increased level of stamina and physical strength will help you satisfy your woman like
never before. Also, you develop extreme flexibility in your body with time, which eventually
allows you to make your sex life more exciting.
Benefits of Plenty of Exercise
Performing an intense workout such as Spartan 300 will definitely make you ‘hot-blooded’
by improving your circulation. If you are physically active and fit, it will increase your body’s
blood flow, which according to theory has a great impact on your sexual life. You will enjoy
more pleasurable sex since sexual arousal for both women and men involves enhanced
blood flow to the genital areas.
Therefore, getting plenty of this intense workout can ignite the desire to have sex in you,
naturally. It doesn’t tire you like before and you want to do it more because it just feels
great.
Exercise is also known for boosting endorphins, the hormone that lifts your mood and
boosts your energy levels instantly. Not to mention, having a Spartan body will increase
your sex appeal and you will feel sexier about yourself.
Thus, if you want great results on your physical transformation as well as other important
areas of your life, start now!
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Final Word – Meet the
Warrior Within!
It’s time to meet the warrior within and prepare yourself to perform the intense Spartan
300 workout. Get ready to see yourself in the body of your dreams and begin your Spartan
journey.
This book holds all the information you require in order to get started – from basics to
nutritional information to scheduled Spartan 300 workout programs and all the way to
detailed exercises performed.
You have all the information in hand to get started. Transform now and feel like a proud
Spartan!
Good luck!
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This publication is protected by copyright. No part of this eBook may be reproduced or transmitted in any form or by any
means including recording, photocopying, scanning or electronic copies without prior written permission from the author.
All information, ideas and guidelines mentioned in this eBook are for informational purposes only. This publication cannot be
used as a substitute for professional betting advice. The guidelines for betting mentioned in this eBook do not take individual
circumstances into consideration so may not be appropriate in your case.
The author has taken utmost care to confirm the accuracy of the content; however, all readers are encouraged to follow
information at their own risk. The author cannot be held responsible for any personal or commercial damage that results
from misinterpretation of information, negligence or otherwise.
Altare
PUBLISHING
© 2014 Altare Publishing
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